Whats your Plan?

2014-11-01Leave a comment

QIC: Chicken Hawk
When: 11/1/2014
Pax: Stang, Mile High, Longshanks, Double D, Mcgyver, Beacon, Red Banjo, Ringer, The real thing, All State, Flat tire, FNG (Giga Watt), Hipper, Rooney, Santini, Bounty Hunger
Posted In: The Fort

On this miserably cold, rainy morning 16+ men rotated through a series of pain between the Gladiator games and the regular Saturday fun! Give it up for Gigawatt (FNG) for posting on the worst possible day of the year! These 16 men had plan and it didn’t include fartsacking! Thank you for being as stupid as me to endure the conditions and exercise the mind, body and spirit.

In the gloom we talked about having a plan. If you have a plan and most don’t then it probably includes accomplishment of this world that will burn at the gates of eternity. What of eternal significance do you have on your plan? Let me encourage you to put two activities on your plan that bring you closer to God and give him an opportunity to enter your heart and influence your plan 1) More prayer 2) Being in the Word on a daily basis. If you add these two activities to your plan then the other activities of serving our brothers and sisters that have eternal significance will take care of themselves.

THE THANG!

Warm up – 25ssh, 25imperial walkers, 20wind mills, 15 – mountain climbers, plank

Mosey to open field out of the Gladiator course

Ring of Fire

Shoulders-

Merkins

Carolina dry docks

Peter parkers

Mountain climbers

Diamond merkins

Parker peters

Wide arm merkins

Jack Webbs

Sprint around the playground

Legs

Squats

Jumping lunge

Sumo squat

Kertsy lunge

Jump squat

Sumo Squat

Sprint around the playground

Abs

Lbc

Freddie Mercury

Hi lo flutter

Hello dolly

Dying cockroach

Protractor

Sprint around the playground

Playground (pair up)-

50 pull ups/ 200 squats

100 jump overs/ 100 dips;

120 yard wheel barrel race – Wheel barrel (partner) or modify to bear crawl; every switch or pause requires 5 burpees.

Line up and do wind sprints across three lines

Lunge walks/ bear walks

TClap |

Rockin’ To The Rain

2014-11-01Leave a comment

QIC: Posh and Italian Job
When: 11/1/14
Pax: Padre, Winchester, Mayham, Red Eye, Pusher, Twister, Burgundy, Posh, Italian Job
Posted In: Uncategorized

This morning, 9 fellas braved the cold rain for a Posh and Italian Job beatdown.

We started the morning with a mosey to a dank, dark field. Though we couldn’t s see our brothers, we knew we all suffered together. Posh lead us in a Pax choice warm-up consisting of:

30 SSH – Posh
25 Merkins – Posh
25 Morroccan Night Clubs (forward and reverse) – Italian Job
15 Bombjacks – Twister
50 Calf Raises – Mayham
25 Burpees – Padre
15 Maktar Jais – Red Eye
50 SSH – Pusher
25 Plankjacks – Burgundy
And others…that I have conveniently forgotten

Posh then rolled out a progressive pain station of four corners. First three stations consisted of 10 merkins. Repeat.

Next we added 3 stations of 10 merkins and 15 mountain climbers. Repeat.

Then we added 3 stations of 10 merkins, 15 mountain climbers, and 20 squats. Repeat. Finish with planks. Posh wanted more running, since he is practically Kenyan, but his time was up. Hand off to Italian Job.

As if our shoulders weren’t toast enough, we added partner merkins (100 total), 200 squats, and 300 LBCs. While one partner exercised, his partner ran the length of the field and backpedaled back.

Next station was 25 dips and 25 derkins on the bleachers. 10 count. Repeat.

Mosey and circle up.

Italian Job tried a new dealer’s choice workout called Plank, Plank, Goose. The leader hopped around the pax in plank position. Where he stopped, the next guy took over and called the exercise of their choice. It failed miserably. We worked out, but it looked much better on paper than the product on the field… much like a Mike Shula offensive gameplan. The Pax chose the following exercises:

Merkins
Calf raises
SSH
Imperial Night Clubs (Twister original)
Reverse Burpee (Burgundy original)
Jane Fonda Leg Raises (Red Eye)
And others…that I have conveniently forgotten

We looked ridiculous. Luckily there weren’t any onlookers or FNGs because we looked like a Richard Simmons workout video coupled with Rockettes Can Can Dancing. It may have looked crazy, but we had fun and finished strong with 20 Seal Team Situps.

Closed with a COT and praises and prayers. Continue to lift up Peach with his Guatemalan mission trip. Remember the Joe Davis Run 1/15/15 to raise funds for substance abuse services in York County. Also, we will have a Thanksgiving workout at Springfield Elementary. Keep an eye on the weekly email for details.

TClap |

Bowl of Candy

2014-10-31Leave a comment

QIC: Cornhole
When: 10/31/14
Pax: Cake Boss, Destiny, Assassin, Pusher, Boyband, Trucker, Lug Nut, Anchorman, Spits, Solid State, McGruff, Gridlock, Stang, Gears, Old Bay
Posted In: Slow Burn

16 gathered for a candy induced beat down.

The Thang

COP

Warmup – SSH, IW, Windmill

Selected in random order by PAX

Number represents exercise count and health wise least bad to worst

1-Sweet tarts – Karoke

2-Hershey Kisses – Bear Crawl

3-Tootsie Roll-Side Shuffle – not completed, ran out of time

4-Laffy Taffy-Lunge walk

5-Jelly Beans-Alligator Walk

6-York Peppermint Patty-Diamond Merkins

7-Milk Duds-Mac Tar Jai

8-Mike &Ike-Wide Arm Merkins

9-Swedish Fish-Jump Lunges

10-Brachs Candy Corn-Bomb Jacks

11-Tootsie Pops-CCD

12-Skittles-Windmill

13-3 Musketeers-Jump Squats

14-Reese’s Pieces-Squat Jacks

15-Raisinets-Merkins

16-Hershey’s-Russian Twists

17-DOTS-Crab Walk – not completed, ran out of time

18-Snickers-Hello Dolly

19-Kit Kat-Calf Raises

20-Twix-Parker Peter

21-Almond Joy-Freddy Mercury

22-Milky Way-Plank Punch

23-Baby Ruth-Peter Parker

24-M&Ms-Ski Abs

25-Butterfinger-Mtn Climbers

26-Whoppers-Squats

27-Take 5-Monkey Humpers – not completed, ran out of time

28-Reese’s-LBC’s

29-Twizzlers-Burpees

TClap |

How about 10 more Carolina Dry Docks?

2014-10-30Leave a comment

QIC: CSPAN
When: 10/28/14
Pax: Anchorman, Back Draft, Beast, Biehiem, Bird Cage, Crab Cakes, Duck Hunt, Fist-Pump, General, Green Wave, Jeter, MacGyver, Old Bay, Opie, Orange Crush, Pebbles, Pusher, Sharknado, Tatanka, Tater, and Twister.
Posted In: Block Party

YHC was missing his lunatic fringe #BlackDiamondF3, so he made every intention of wearing the PAX out, without too much running.

High quality rendition of disclaimer…#redpill…go at your own risk…I am not a road guard.

22 of The Forts finest enjoyed a high quality sprint on a beautiful SC morning on our way to Veterans Park in downtown Ft. Mill. MacGyver caught me past the Springs Building to remind me it is unfair for me to sprint off like that.

Back Draft led us in a group performance of The Pledge of Allegiance.

Nice and Slow cadence warmup: SSH, Imperial Walker, Squats, and onto a “wonderful” (insert sarcasm voice there) plank series to include: Mountain Climbers, Peter Parkers, Parker Peters, Carolina Dry Dock, and maybe a few others that I forgot. But the Dry Docks might have been repeato a few too many times.

Sprint to Local Dish parking lot:

Nice and slow cadence ABLAB with back routine + you guessed it…more Carolina Dry Docks.

Sprint to Local Dish wall:

Peoples chair with arm out variations, with squats and calf raises.

Sprint back to Veterans Park:

More planks, more Dry Docks, more ABLAB, and even more back work.

Sprint to Bank Lot:

Pebbles, Twister, and a few others in an effort to get away from Dry Docks tossed out a few “that’s what she said” so I converted to burpees. Seemed to quiet the group down, more Dry Docks.

Sprint back to COT:

D-Line of Crab Cakes, Bird Cage, & Anchorman seemed to love this workout.

More “bonus” Dry Docks and then Ball of Man.

Moleskin:

Great fun this morning, and I always appreciate the opportunity to lead. Keep your mind clear. Sometimes the hardest Qs are the ones who keep it simple…#KISS…or do 200 Dry Docks in 45 minutes…made my own shoulders sore. Outstanding Mumble Chatter today…

Read your newsletter.

Over & Out

TClap |

Where in the World is Package!

2014-10-30Leave a comment

QIC: Menthol
When: 10/30/2014
Pax: Package, Orange Crush, Anchorman, Man O War, McGyver, Lil E, Red Banjo, CSPAN, FNG - Skeeter, FNG - Tater, Jeckyl, Flat Tire
Posted In: The Fort

14 Pax joined in a Saturday morning in the Gloom at WEP.

The Thang:

Mosey around the WEP to warm the old muscles for COP.

SSHs x 25

Imperial Walkers x 25

Squats x 25

Windmills x 25

Mtn Climbers x 20

Merkins x 20

Mosey to Springs Small Lot:

SSHs x 25

Wall Sits…..10 counts…..x 1, 2, 3, 4, 5…..two more inches…..10 bomb jacks OYO.

Mosey to short wall:

Step ups x 25 on each leg. Hand Off to Package.

Mosey back to the Springs Lot:

Bear Crawls, Partner Wheel Barrels, Lunges, Reverse Lunges, etc…………….

Mosey to Playground:

Partner off for a group effort. One partner runs a lap while the other partner works as many as possible pull ups, squats, dips, derkins and merkins.

Mosey to COP:

Anchor Man led version of the Indian Run using the lunge walk in lieu of the run while a frog hops by to the front. Two trips.

Seal Sit Ups twice x 20. Crowd pleaser.

COT:

Not sure I remember, there is a reason you do these Backblast things closer to the date than a week later. If not, you should. i do remember that the day was much appreciated and the Pax took advantage of the opportunity to work as a group and strive to achieve more. Great work men! Enjoyed the chance to lead once again.

TClap |

Run N Gun BB One!

2014-10-302017-06-16Leave a comment

QIC: Flat Tire
When: 10/29/2014
Pax: Knuckles, Menthol, Flat Tire, Off Set, Rooney, Jeckyl, and Maximus
Posted In: Run 'n Gun

7 Pax joined for a final Run N Gun prior to the time change. It has been good to see the addition to several faces each week. We hope the Wed evening event will bring a large group after time. Don’t forget, there is also the option of a beverage or two afterwards.

As the time changes and the weather starts to deteriorate, we will shift from the Trail Run to a Baxter street tour with stops at parks and scenic overlooks for the Pain Station. Come join in the fun.

Mosey to Allison Park:

Flat Tire worked us through some SSHs, Squats, Merkins, Carolina DryDocks, etc.

Mosey to Derrick’s Crossing Park:

Menthol on Q for some Russian Twists, Protractors, Freddie Mercuries and the crowd pleaser, the SSH.

Mosey to un-named hill in the woods somewhere in the power lines, I think:

Two trips up with 10 Burpees at the top. Cautious trip down in the fading light and a group sprint to the top. We then paid a visit to the Baxter Skeleton family to introduce the Tega Cay boys to them.

Mosey to corner of Springmaid & 1st Baxter:

Flat Tire, Maximus and Jeckyl worked through a number of exercises that requited many post COP bomb jacks.

Sprint your best back to the Y for COT:

After the first 5 to 6 weeks of Run N Gun, I think it is safe to say that all Pax will enjoy if they venture out for the event. Even without trails for the next few months, there are a number of parks and great places to pull up in COP.

Remember Cable Guy’s on the IR, a Run N Gun regular and genius behind the name. May you have a quick and smart recovery. Don’t do too much too soon.

TClap |

Pre-Halloween Trick or Treat

2014-10-30Leave a comment

QIC: Menthol
When: 10/30/2014
Pax: Bubba Gump, Aqua Man, Wort, Bolt, Burgandy, Twister, Pigpen, Sir Topham Hat, Duckhunt, Greenwave, Mr. Clean, Repeat, Orange Crush, FNG - Hoosier, Minute Man, Longshanks, Picksix, Maximus
Posted In: Laces In, Laces Out

19 Pax worked in the wonderful gloom of a Fort morning. I don’t hold too much hope that the weather will hold out for too many more workouts. Great Lace’s In / Out Crowd.

The Thang:

Mosey around the WEP for a warm up to COP at a well lite park Neon sign as light.

SSHs x 25

Imperial Walkers x 25

Mtn Climbers x 20

Merkins x 15

Windmills x 25

Mosey to the Path:

Drill Bits. Group split in two, half going left and half going right. At each marker, Burpees x 10, Squats x 20 & exercise of choice x 30. Group completion with Extra Credit of exercises again. oh Burpees………..always a crowd pleaser. 10 bomb jacks OYO.

Mosey to Beginning:

Lined up on 1st tree facing Neon. Forward lunge walk to sign and reverse to next tree.

Return with bear crawl to sign and crab walk to next tree.

Mosey to Park Trail Head for Ab Lab:

Started with Russian Twist, Freddies, Grave Diggers, Hello Dollies, etc……………….

Moleskin:

Many good praises and prayers. Keep Cable Guy in your thoughts and prayers. Take your time Cable Guy. No need to rush. Enjoy the IR. Thanks to the PAX. Wonderful job by FNG – Hoosier. Forgot to mention, he’s a Boilermaker. Irony, I think not. Please forward Russ’s email if anyone has it.

Good Day!

TClap |

Walking The Plank

2014-10-29Leave a comment

QIC: Mayhem
When: 10/29/14
Pax: Fusion, Bogie, Dr. Phil, Padre, Posh, Boeheim, Burgundy
Posted In: The Fort

8 Pax beat down the gloom under the buzzing powerlines at Padre’s House of Pain this fine Wednesday.

The Thang:
‎Mosey around the House with some butt-kickers, high knees, toe touches, and lunges mixed in.
COP in the back left parking lot by the buzzing power lines:
Side Straddle Hops x 50
Smurf Jacks x 25
Rock Hoppers x 25
Windmills x 25
Plank Jacks x 25
Slo-Mo Merkins x 10
A few 10 counts mixed in above as YHC overdid it on the SSH to start

‎Mosey down the hill‎ but stayed in the lot
On the curb, quickly OYO:
Toe taps x 25
Step up (lead left) x 25
Step up (lead righ) x 25
Mini-box jumps x 25
Calf Raise x 25

Plank Series
Reaches x 25
Hip Slaps x 25
Cha-Cha’s x 25
Hi-Los

Indian Run around the House 1 1/2 times.

COP out front
Popcorn dealer’s choice (can’t remember exactly what we did but it was painful)
‎LBC x 30
Heel Touches x 15
Heels to Heaven x 15
Rosalitas x 30
Skydiver 15 count
Superman 10 count
Round 2 of dealers choice

Moleskin: Now I remember…Padre and Burgandy dealt some especially painful burpee modifications during dealer’s choice. Great work by the PAX today. They picked up what I was laying down and the dealer’s choice rounds were harder than anything I had up my sleeve. Especially looking forward to Fusion’s upcoming Q. Also especially good to see Dr. Phil this AM. I gave him a gentle headlock a few weeks ago and I think he’s posted more than I have since. T-Claps to Treadmill down in the Columbia-Lake Murray region from whom I borrowed much of this workout.

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The Coop: Tossing the Pigskin was never so much fun!

2014-10-29Leave a comment

QIC: Anchorman/Cake Boss
When: 10/22/14
Pax: Anchorman, Santini, Bullwinkle, El Presidente, Chicken Hawk, Backdraft, Macquver, Senator Tressel, Pusher, Change Order, Big V, Red Eye, Assassin, Boy Band, Bolt, Opie, Cake Boss
Posted In: Ring of Fire

17 men ventured out of the Fartsack to take on their daily downpainment at THE COOP.

Anchorman was circling like a shark looking for fresh meat. So he took the ball, literally, and we ran out to the gridiron. (field, not the restaurant).

Before launching in to craziness, COP

SSH, IM, Squats, Merkins, Windmills,

Mosey over to LAX field

Toss the football as far as possible, PAX sprint to ball

First man calls excercise, Last man call reps

6 times

Line up at end of field for indianrun, with a twist.

Line is lunge walking, last man frog hops to front for length of football field

Cake Boss was handed the ball

Mosey to paved gridiron lot

Short chat about Men encouraging Men aka Iron Sharpening Iron

Partner Chase – #1 runs, #2 does 5 merkins then chases #1, flapjack 2 Xs around football field

Defenseive Back drills acorss football field 50yards

#1 crab walk up and down hill #2 running across field and back, flapjack

#1 bear crawl up and down hill, #2 running across field and back, flapjack

#1’s go to endzone do 10 wide arm merkins, #2’s go to opposite endzone, do 10 diamond merkins

Flapjack, run 100 yards and do other merkins, complete 2x

Mosey to Parking Lot for ab lab

Cake Boss calling excercise move, non-stop movements, while 2 PAX run four corners of parking lot

Contnue until all comepete run

Line up at end of lot for lunge walks, bear crawls, sprints, then COT

Great group of men and honored to be a part of this gig called F3!

TClap |

Awaited Leadership

2014-10-29Leave a comment

QIC: Deacon
When: 10/29/14
Pax: Double D, Pusher, Chicken Hawk, Macgyver, Chicken Wing, Fist Bump, Anchorman, Destiny, Assassin, Beacon, Lugnut, Opie, Sharknado, Spitz, Boy Band, Decibel, Change Order, Tatonka
Posted In: Ring of Fire

Mosey to the parking lot on the side of the building

COP: IWs (20x), SSHs (20x), CDDs (15x), Windmills (15x), High Slow Flutters (20x), Low/Slow Squats (20x)

Mosey to the parking lot in front of the bus loop

Conditioning drill 1 (repeat 2x):
– Bear Crawl to the 1st line
– Psycho Bunny Hop to the 2nd line
– Bear Crawl to the 3rd line
– Psycho Bunny Hop to the 4th line
– Sprint back then do Diamond Merkins (10x) and Parker Peters (15x)

Conditioning drill 2 (repeat 2x):
– Crab Walk to the 1st line
– Frog Jumps to the 2nd line
– Crab Walk to the 3rd line
– Frog Jumps to the 4th line
– Sprint back then do Wide-Arm Merkins (10x)

Mosey to the marked parking lot
– 20 yard wind sprints to the 20, 40 and 60 yard lines then plank
– 100 yard dash (2x)
– 20 yard wind sprints to 60 then plank
– 20 yard wind sprints to the 20, 40 and 60

Mosey to the parking lot near our cars

COP: X&Os (15x), Oblique Ups (15x), Superman (3 x 10 counts), Burpees (10x), Moroccan Night Clubs (30x), Peter Parker Push-Ups, Heels to Heaven (15x), Burpees (10x)

Moleskin: We are the leaders who our community has been waiting for. Take action to lead and help others without being afraid to fail. Sven Goran Eriksson says that “the greatest barrier to success is the fear of failure.” We should rely on faith because God and His army of angels back us when we take the initiative to lead.

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